October 7, 2018

October 7, 2018

Snatches and muscle ups

WARM UP: 2:00 Bike 400m Run 5 Walking Inch-worms 10 Hip Openers 10 Single Arm DB Strict Press (each) 10 Single Arm DB PP (each) 10 Single Arm DB Crossbody DL SKILL: Every 2:00 for 10:00 10 Shoulder Press WOD: For Time: 21-15-9 Alternating Dumbbell Snatches 9-6-3 Bar Muscle Ups  

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Sunday Funday

WARM UP: 3 X Fence drills 10 Squat jumps 10 SL Sit-ups 10 GMs SKILL: Set up for WOD WOD: 6 RFT 15 OHS 15 Box Jump Overs (24/20) 25 AB Mat SU 200 M Run

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